The bodyweight standing one arm row is a unilateral exercise targeting the upper back, performed by hinging at the hips and pulling a weight toward the chest with one arm.
Also Works
BicepsForearms
How to Perform
1
Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
2
Bend forward at the hips, keeping your back straight and your core engaged.
3
Let the dumbbell hang straight down in front of you, with your arm fully extended.
4
Pull the dumbbell up towards your chest, keeping your elbow close to your body.
5
Squeeze your shoulder blades together at the top of the movement.
6
Lower the dumbbell back down to the starting position.
7
Repeat for the desired number of repetitions, then switch sides.
Pro Tips
•Grab a sturdy doorframe, post, or rack with one hand and lean back until your arm is fully extended.
•Pull yourself toward the anchor by driving your elbow back and squeezing your shoulder blade.
•Keep your body straight from head to heels and resist rotating as you pull.
Common Mistakes
•Not leaning back far enough, which reduces the bodyweight resistance and makes the exercise too easy.
•Rotating the torso toward the pulling arm instead of maintaining a square torso throughout the movement.
•Using the free arm to push against the anchor for assistance, which defeats the single-arm isolation purpose.